gmo's Intermediate Log

[iamgmo]

So I will try to actually update my log here this time as well....

Done with SS, worked through TM but now trimming some of the fat off to go back on full bulk mode once my broken arm finally allows me to get the upper body alongside the rest of it.

[iamgmo]

11/26/2012 Monday
Barbell Deadlift:
155 lb x 5 reps (+75 pts)
225 lb x 5 reps (+121 pts)
285 lb x 3 reps (+145 pts)
355 lb x 2 reps (+196 pts)
420 lb x 3 reps (+361 pts) PR
385 lb x 4 reps (+324 pts)
had tons of grip issues today, which made things hard... one of those things that happens once in a while, but still all reps got done... cut week 5
Chin-Up:
1 reps || weighted (+4 pts)
3 reps || weighted || 30 lb (+29 pts)
4 reps || weighted || 15 lb (+34 pts)
4 reps || weighted (+27 pts)
Will lower weight on top set to get to 4,4,4 next time around...

[iamgmo]

11/28/2012
Wednesday

Standing Barbell Shoulder Press (OHP):
45 lb x 3 reps (+39 pts)
45 lb x 3 reps (+39 pts)
45 lb x 3 reps (+39 pts)
75 lb x 3 reps (+48 pts)
95 lb x 3 reps (+55 pts)
115 lb x 1 reps (+43 pts)
125 lb x 1 reps (+46 pts)
145 lb x 2 reps (+65 pts)
135 lb x 3 reps (+73 pts)
pulled lat -now the opposite side- on that second rep at 145. which is why i stopped, but the first one was up so fast i was surprised, the second one was so much better than last time... and kept 135 to only 3 because of the top set, could have gotten that 4th one.
Barbell Bench Press:
45 lb x 5 reps (+36 pts)
75 lb x 5 reps (+44 pts)
105 lb x 3 reps (+43 pts)
145 lb x 2 reps (+47 pts)
185 lb x 5 reps (+92 pts) PR
165 lb x 6 reps (+85 pts)
did not hit the pins today, formerly broken arm was good. lost tightness on the unracking, even did a little newbie dance on rep three at 185, but regruoped and got 5.

iamgmo next week 6 at 185 should be not a big issue if i don't make those mistakes. wish i could reduce volume and do 3 and 4, but on BP that is just not a good idea on a cut... specially with my arm and unracking issues.

iamgmo iam very good at the new bounce part of the method for the press, however it goes so far away from my face on the way up and that is what gives me problems. if i improve that, the press will skyrocket from here when i get back on full eating mode.

iamgmo however, no strength loss on press so far -and even feeling it better- and PRing on BP while cutting for 5 weeks is good.

[iamgmo]

Barbell Squat:
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
155 lb x 5 reps (+75 pts)
220 lb x 3 reps (+94 pts)
290 lb x 2 reps (+127 pts)
355 lb x 5 reps (+290 pts) PR
325 lb x 5 reps (+237 pts)
screwed up tightness in the first rep of 355, but i think my balls and dick grew an extra inch from getting that final rep... had a hard time getting myself to the 325 set, lower back was feeling funny throughout so when the last rep (6) felt like too much i just bailed...

iamgmo BUT WHO CARES, IT IS JUST A BACKOFF SET
7 hours ago

iamgmo took me forever to leave the gym after this today... people look at me funny for barely being able to move for like 20 minutes... anyhow week 5 of cut and still PRing.

[iamgmo]

Barbell Deadlift:
155 lb x 5 reps (+75 pts)
235 lb x 5 reps (+129 pts)
290 lb x 3 reps (+150 pts)
360 lb x 2 reps (+203 pts)
425 lb x 3 reps (+373 pts)PR
390 lb x 4 reps (+336 pts)
Working on form while doing max work is mentally exhausting... honeymoon phase here is over, it is getting seriously hard. i will have to repeat 390 since the bar moved way out of the center on rep 3, had to reset stance, etc... which made rep 4 way too hard. should not have gone for it....
Chin-Up:
1 reps (+4 pts)
4 reps || weighted || 25 lb (+39 pts)PR
4 reps || weighted || 15 lb (+34 pts)
4 reps (+27 pts)
what a difference 5lbs made in that top set... form was awesome in every rep from every set, absolutely no kick whatsoever. adding 2.5lbs next time around.

iamgmo week 6 of cut... PRs all around ain't too shabby...

iamgmo also, fixed all grip issues from last time.

[iamgmo]

12/5/2012
Wednesday*

Standing Barbell Shoulder Press (OHP):
45 lb x 3 reps (+39 pts)
45 lb x 3 reps (+39 pts)
45 lb x 3 reps (+39 pts)
75 lb x 3 reps (+48 pts)
95 lb x 2 reps (+47 pts)
115 lb x 1 reps (+43 pts)
125 lb x 1 reps (+46 pts)
14.5 lb x 1 reps (+22 pts)
135 lb x 4 reps (+83 pts)
not feeling it today... technique was probably all wrong from 115 onwards... bar was up to my eyeballs twice on 145 today but could not go past that... so when doing the backoff set i did all 4... hate that this is becoming mental, going from 2.5 easy reps to 0... but whatever, next week...
Barbell Bench Press:
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
85 lb x 5 reps (+47 pts)
125 lb x 3 reps (+49 pts)
165 lb x 2 reps (+54 pts)
200 lb x 3 reps (+82 pts) PR
185 lb x 4 reps (+84 pts)
ha, taking a couple more rest minutes as per Coach Rip's comments AND even though the last rep at 200 hit the pins on one side and i had to power it back to the center and up i still got it...
Comment Share

iamgmo can i get a 225x3 while cutting? stay tuned... week 6 of cut, just one hole left in belt -good thing i already got another one....

[iamgmo]

Barbell Squat:
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
155 lb x 5 reps (+75 pts)
225 lb x 3 reps (+97 pts)
295 lb x 2 reps (+131 pts)
360 lb x 1 reps (+164 pts) PR (370)
325 lb x 5 reps (+237 pts)
felt like such a gurl... bad day, need to shake it off and put it out of my mind for next week...
Comment Share
propped this.

iamgmo it turned out to be 370 because of stupidity... and taking a 15lb jump on a cut just cannot happen... those damn math skillzzz

i hope this means little towards next week and doing what i should have done is not an issue... the bar felt really heavy on my back but i just thought i was having a bad day or something... arggggghhhh hate screwing up this way.

[iamgmo]

12/10/2012
Barbell Deadlift:
155 lb x 5 reps (+75 pts)
235 lb x 5 reps (+129 pts)
295 lb x 3 reps (+155 pts)
365 lb x 2 reps (+210 pts)
430 lb x 3 reps (+386 pts) PR
390 lb x 4 reps (+336 pts)
great form = easy... backoff set super easy. focusing from the first warmup set is soooo important...
Chin-Up:
1 reps (+4 pts)
4 reps || weighted || 25 lb (+39 pts)
4 reps || weighted || 17.5 lb (+35 pts)
4 reps || weighted || 10 lb (+31 pts)
so distracted i had forgotten to log these as well.
Comment Share
propped this.

iamgmo week 7 of cut, minus 11.5lbs of BW, needed to buy a new 4" belt since i ran out of holes in the old one... and still PRing, not too bad!
9 hours ago

iamgmo might be out of the 200s next week or so...

[iamgmo]

12/12/2012

Standing Barbell Shoulder Press (OHP):
45 lb x 5 reps (+49 pts)
45 lb x 5 reps (+49 pts)
45 lb x 5 reps (+49 pts)
75 lb x 3 reps (+48 pts)
95 lb x 2 reps (+47 pts)
115 lb x 1 reps (+43 pts)
125 lb x 1 reps (+46 pts)
145 lb x 1 reps (+53 pts)
135 lb x 3 reps (+73 pts)
blah.... blah, blah... arggghhhhh
Barbell Bench Press:
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
85 lb x 5 reps (+47 pts)
125 lb x 3 reps (+49 pts)
165 lb x 2 reps (+54 pts)
205 lb x 2 reps (+71 pts) PR
190 lb x 3 reps (+76 pts)
arm was such a little bitch all morning... i knew it would be tough, and i had that third rep more than halfway up but oh no, arm did not want to be pressured too much... and then at 190 after it being hurt so much, well, did not want to push on a backoff set....

iamgmo i mean, when the 125 press rep is asymmetrical because the bad arm does not want to cooperate, one knows it is not going to be a great Upper Body Session...
Just now

iamgmo BP should be better next time...
Just now

iamgmo Press had the same issues as always, top set is way too far, even back-off has that issue too, but because it is lighter it can be overcome...
Just now

iamgmo @Catlover will soon pass me on these lifts since it is all she can do...
Just now

[iamgmo]

12/14/2012

Barbell Squat:
45 lb x 5 reps (+36 pts)
45 lb x 5 reps (+36 pts)
155 lb x 5 reps (+75 pts)
225 lb x 3 reps (+97 pts)
295 lb x 2 reps (+131 pts)
360 lb x 3 reps (+241 pts) PR
325 lb x 5 reps (+237 pts)
damn you pussy CNS... because of last week's failure i could not push myself to the max... i know because i was able to walk after both sets, my legs were not trembling for 5 mintues after i was done...

iamgmo such a gurl!!! hopefully i can toughen up for next week, though last time i had this problem it took a bit more time....
Just now

iamgmo first couple of warmups felt great, but after that i was just not in the groove... need to get it back...
Just now

iamgmo week 7 of cut. not happy even though it is a PR.